Blood Pressure

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Potassium

132.   When it comes to lowering BP, this vital mineral packs a powerful punch and leads the charge against high BP. Potassium is an electrolyte – an electrically charged particle needed for proper cellular functioning. Potassium specifically helps in carrying an electrical charge to help a nerve or muscle contract, and it helps regulate blood pressure and allow the heart and kidneys to function properly.

133.   Too little intake of potassium leads to sodium retention, which over period of time triggers high BP. Potassium neutralises excess sodium, often the enemy when it comes to controlling your BP, by flushing it out from the circulatory system with urine. Potassium also relaxes your blood vessels, which improves blood flow and BP.

134.   Good sources of potassium include dried prunes, apricots, peaches and figs, avocados, cantaloupes, citrus fruits, bananas, grapes, baked potatoes, sweet potatoes, acorn squash, green leafy vegetables, spinach, stewed tomatoes, kidney beans, peas, nuts, sunflower seeds, skimmed milk, butter milk, yoghurt and cottage cheese.

Caution – (i) Diabetic and kidney dysfunction patients should consult the physician before increasing potassium intake. (ii) If you are taking a diuretic, your body is getting rid of potassium, so you may need more potassium.

Magnesium

135.   Magnesium, essential for helping to regulate metabolism, also helps lower BP by relaxing and dilating your blood vessels. And it balances the amount of sodium and potassium in your blood cells – less sodium, more potassium.

136.   Magnesium-rich foods include bananas, avocados, raisins, dates, baked potatoes, sweet potatoes, broccoli, spinach, turnip greens, tomatoes, red and green peppers, chard, okra, beets, whole wheat bread and cereals, soya and whole wheat flour, pinto beans, brown rice, black eyed peas, nuts, sunflower seeds, almonds, peanuts, cashew nuts, sunflower and safflower oil, dried skimmed milk, oysters, scallops, sea bass and mackerel.